CFS Weekly Rundown (2/5-2/10)

Hey guys,

      It’s Rundown time here in Burlington, North Carolina! We are super pumped about this week at CrossFit Simplicity. We have an excellent week of Open prep work for you guys. Not signed up for the Open? (Well you should be) but regardless, never fear. That’s the beauty of CrossFit. The Open is a test of how generally fit and well prepared you are for life…that’s also what CrossFit is all about. So whether you’re signed up for the Open or not, this is going to be a great week of fitness that is going to move you closer to your goals and to a better quality of life! So let’s jump in.

  • The Open: SIGN UP NOW! You will not regret signing up for the Open this year at CrossFit Simplicity! This is going to be a great chance to get together with all your CFS friends and cheer each other on as we celebrate our fitness! Sign up at
  • TYR Program: If you haven’t seen, we are now a TYR Affiliate! This means you guys get 20% off EVERYTHING on the TYR site! Instructions for how to set up your account are posted on the gym whiteboard!


Clean and Jerk
9×3 E1:30
16 min AMRAP
4 Squat Snatch (115/85)
8 Thruster (115/85)
Goal: 7+ Rounds
15 min EMOM
1. 10 Box Jumps (24/20″)
2. 10 Lateral Burpee over Bar
3. 6 Shuttle Runs
4. 15/12 cal Row
5. Rest
500/400m Row
Rest 5
400/320m Row
Rest 4
300/240m Row
Rest 3
200/160m Row
Rest 2
100/80m Row
Goal: Sub 5:30 working time
Cap: 24 minutes total time
Back Squat + Front Squat
85, 88, 92, 88, 92, open
Deadlift 3×2 (90%+)
WB 2xmax UB -> goal is more than week 1
Alt. DB Snatch (50/35) 10×6. 4 min cap
12 min EMOM
1. 50 Double Unders
2. 10 Bar Facing Burpees
3. 10 Box Jumpovers (24/20″)
4. Rest
Porter Square- EMOM x30
1. Calorie Bike Erg
2. Calorie Row
3. Calorie Ski
4. Calorie Echo
5. Rest
Lowest cal round per machine is score
Goal = 12/10+ per movement
Rx+ = 15/12+
Part A: 3 RFT
10 DBL DB Squat Cleans (50/35)
10 TTB
directly into
Part B: 3 RFT
10 DBL DB Thrusters (50/35)
Goal: Sub 4 per part
Cap:6 minutes per part
Score rounds and reps in 10 minutes
V-Ups x10
GHD Side Bend x10 ea.
High Plank x:30
Bench Press
85, 88, 92, 88, 92, open
5 round (25 min) EMOM
1. 100 ft. DBL KB Farmers Carry (53/35)
2. 12 CTB
3. 12 GHD + 1 or 2 Wall Walks
4a. If 1 Wall Walk – :45 SB Bear Hug Hold (150/100)
4b. If 2 Wall Walks – Rest
5. 12/10 cal Echo
Goal = complete all rounds with rest minute 2+ WW

     Unfortunately all good things, like this edition of the Rundown, must come to an end. That’s all we’ve got this week and we hope you enjoyed it. It’s definitely going to be an awesome week of fitness her at CrossFit Simplicity and you’re all invited. Remember to do your future self a favor and sign up for the 2024 Open. It’s the most fun you can have in a workout! Let’s stay consistent this week and keep pushing for those goals. Now get plenty of rest, relaxation, and recovery so we can hit it hard this week. See you all in class!